Westside Training Articles Database

Here is a list of WSB articles I have found to be very helpful in my training. Some of the articles may seem a bit complex at first, but don’t be scared off by something you don’t first understand. Instead, post and ask questions about it. Someone on here will be able to help you out. If a mod wants to sticky this I would appreciate it.

One of the benefits of training WSB is that you are actually incorporating 3 training styles into the routine:
1) for maximal strength,
2) for speed, and
3) for hypertrophy.

The last one is not a typo. You can get hypertrophic benefits out of WSB, although admittedly it's not the primary purpose of the program. Give it a shot. The first time you do it I guarantee SIGNIFICANT hypertrophy on your lower body.

At this point I don't really do a pure westside any more, I've found I get better results by making a few modifications...

1. No DE days... All lifts are done explosively anyhow, and I don't need that much raw technique work, at least not with light weights.

2. Limited 1rm work, basically only while wearing gear, to work on equipped technique. I work up to a 5rm on my core exercise instead.

3. Two max effort days for bench and two max effort days for squat/deadlift each week.

4. I repeat exercises every two weeks. I've found that repeating exercises more often than this has little additional benefit as far as increasing strength. I might even try a 3 week exercise rotation at some point in the near future, two many variables being manipulated now to get a really good idea of how well that would work though.

5. VERY limited supplemental and assistance work. I've found that it just isn't useful for me, unless I have a major weak point that is holding me back and messing up my technique. I train my core every leg day with HEAVY core exercises (russian twists, decline sit-up 5 second static holds with a dumbell, machine crunches) and on days when my ME move doesn't fry my posterior chain (Leg press and squat ME days) I do a supplemental move such and GHR, reverse hypers, RDL or stiff legged deadlifts. My upper body basically gets away with one benching movement and one back movement, then on an off day I come in and do a shoulder movement such as upright rows, hang snatches, dumbell lateral raises or what not. I'll probably add some 4 board presses and skull crushers (with lots of band tension... I've had the same problem glen is currently experiencing) in at some point as my fitness permits.

Here is a list of WSB articles I have found to be very helpful in my training. Some of the articles may seem a bit complex at first, but don’t be scared off by something you don’t first understand. Instead, post and ask questions about it. Someone on here will be able to help you out. If a mod wants to sticky this I would appreciate it.